AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 07/04/2023
Title: 4th of July at the westside
Number of HIMs: 5
Butterfingers, Click it, Low Tide, Mr. Woodcock, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up
20 ssh in cadence 10 little man jacks
Runners stretch right and left
Trunk twists
Parking lot line calisthenics
Jog to get Cindy and go to the courts
Tha Thang:
4 square arms legs core
Set up square with cones 10 yrds apart
Arms
Bear crawl to each cone
30 cone taps
When done go to center and do 30 curls with block
Legs
Lunges to each cone
30 toe taps
When done go to the middle and 30 squats with block
Core
Crab walk to each cone and do toe taps in crab position 20
When done do 20 American hammers with block
Take a lap around parking lot. Stop to do set of 10 pull ups, 20 merkins, 20 squats
Back to the court
Cone flip relay.
Run down and flip the cone right side up. Every try equals 10 big boy sit ups.
Take another lap around parking lot.
Lap around the court in rifle carry
Cone suicide with arms. Lawn mower pulls 10 each cone
Regular suicide running
Put Cindy away.
COT:
Safe 4th
Woodcocks colleague heart fluid, student with brain Injury, neighbor deployed for 1 year.
Trophy needs to be more patriotic!
Safe and happy 4th for friends, family, community!
Merica!